Vegan Bodybuilding & Fitness

Shoulder day: Went early in the morning to do the 45 minutes of treadmilling and I also tanned (feel a little red now at evening. Oops!). Went to the gym around 4 PM and noticed that my shoulders were sore from yesterday's yoga class (and the obliques - twisting poses!). Mixed up this routine alittle too - getting bored.

Hammer Strength Shoulder Press: 50/25warmups, jumped to 90/10 and did another 90/10 (couldn't do the 13 like last time and didn't try to go up to 100).

Dumbell Laterals: 20/15, 25,15, 30/8

Dumbell Rear Flyes: 15/15, 20/15, 25/8

Military Press (Smith): 50/15, 70/10, 80/6 (+1tlt)

Icarian Shoulder Press: 80/15 (+3tlt) , 90/8

Dumbell Press: 25/15, 30/8

Shoulders are fatigued and I feel tired. No pump though. And no burn. Just heavy lifting with strict form.

Rest day: 45 minutes on the treadmill this morning and that is all. I gave into pasta and garlic bread for dinner tonight also. I feel so full that it almost hurts, and all I had was a small pasta with tomato sauce with mushrooms, garlic bread (homemade) one piece, and steamed broccoli. Usually I would have had the tomato sauce over my brown rice topped with the broccoli and some protein source (tempeh probably with the tomato sauce). It is taking all my discipline not to eat my daughter's vegan chocolate chip cookies! All four of them that are left. Yummmmm.Droooolll. All I have to do is tell my sons that they are left and they will be gone and my temptation will be gone too. Problem solved.

Back and Tricep day: Went to my yoga class today instead of treadmilling. Alot of backbends today. And went to the gym around 3 PM.

Hammer Strength Back Row: 90/25warmups, 180/15, 230/15 (+5 tlt), new weight 250/10.

Cable Pulldown: 120/15, 130/12 (+2tlt), new weight 140/8

Cybex Back Row 162.5/15 (+3tlt), 175/8

Cybex Pull-Up w/straps: 13/15, 12/10, 11/10 (+2tlt)

HyperExtensions: 35/25 X 4 supersetted with

Shrugs: 250/25 X 4

Rope Pushdown: 5/15, 6/10, 6.5/6, 7/6 (+1tlt)

V-Bar Cable Overhead Tricep Extension: 5/15, 6/13, 7/6 (not up to the weights I did last last time - left shoulder is tweaked).

Bench Dips: Bodyweight/25 X 4 (getting too easy- plate on the legs next).

Feeling pretty strong today, probably due to the garlic bread I had yesterday (calories over yesterday). Or without the 45 minutes of treadmilling today can also make me feel stronger today.

Leg Day: Started the day with the 45 minutes on the treadmill (up to 3.75 miles) and tanning. Then I proceeded to fall asleep for most of the day. I get this way when I am dieting and/or when I am fighting something that my kids have past on to me (two of them are just now getting over a sinus cold that went into their lungs and they coughed up some nice phlegm). Had to run kids here and there after school (Friday night friend night) so I didn't get to the gym till 6 PM. The gym had hip-hop playing so I danced in between sets .

LifeFitness Leg Extention: 90/25warmups, 180/15, 210/10, 225/8 (butt kept coming off the seat, so I had to grab the bars harder to hold myself down!).

Icarian Leg Curl: 90/25warmups, 160/15, 170/10, 180/8 (getting harder to squeeze at the top).

Leg Press: 450/15, 540/10, 600/8 (I was freaking some guys out with my twelve 45 plates on the press. I just smiled and winked at them).

Seated Calf Raise: 90/25 X 4 supersetted with

Power Squats on the Smith: 140/25 X 4 and supersetted with

Leg Press Calf Raises: 450/25 X 4

Very fatigued by this time. Ever try to walk and your leg (or legs) just gives in and you start to go down but it recovers in time for you not to fall. Like you are stumbling when there is nothing to stumble over . Well did that a couple of times. Good leg day even though I still did my 45 minutes of cardio and the weights are not going up but I am still maintaining them.

Saturday was Rest day: I still did 45 minutes on the treadmill.

Sunday is Chest and Bicep day: Went to my son's futsal (indoor soccer) 4X4 game this morning at 8 AM, and then went to the gym to treadmill for 45 minutes. Did some chores around the house, feel asleep for a nap around 1 PM and woke up sick! Nose running and sneezing constantly. Great. Made it thru a workout though with Kleenex by my side and then toilet paper when I ran out of my stash. Not fun. Remembering how much I dislike being sick. So here it went:

Hammer Strength wide Chest Press: 90/25warmup, 180/13+3, 200/10 (+1tlt)

Cybex Flyes (hurt my forearm again): 80/15, 90/10

Smith Incline #3 Chest Press: 90/10 X 2 (fatiguing already).

Cable Flyes 50/12, 60/8

LifeFitness Chest Press (Dumbell Grip): 105/12 (-3tlt), 120/8 (-2tlt)

(Sneeze ! ! ! )

Cable Curl: 100/15, 110/10, 120/8 (+4tlt - sickness helps with biceps?).

Hammer Curls: 25/15, 30/15

EZ Bar curls: 20/15, 30/15 (+3tlt), new weight 40/6

Overhead Bicep Curl: 5/10

Something new: Rope Curls: 50/15, 70/15, 80/10

And I took my sickly self home. The gym's toilet paper was making my nose all red and raw! Kleenex is so soft, but did I pick out its sickly green color? No, I do not think so!

You have a great training log! Thanks for being so consistent and detailed with it. It is awesome to see!

I hope continues to go well with everything. Keep on rockin!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Shoulder Day: Still a little sick. Slept for three extra hours this morning and the pressure in my sinuses went away! Still have a slight sniffle, but feeling up beat. Didn't do any yoga or treadmilling this morning, due to the sleep in after taking the kids to school. I did run with them around the high school indoor track for 30 minutes before heading for the gym around 4 PM.

Hammer Strength Shoulder Press: 50/25warmup, 70/15, 90/12 (-1tlt), and another 90/10.

Icarian Standing Delt: 20/15, 30/15, 40/10

Icarian Rear Delt: 60/15, 70/8

Military (Smith) Press: 50/15, 70/10

Icarian Shoulder Press: 80/12, 90/8

Dumbell Lateral Raises: Descending set: 25/20/15/10 @ 10 reps.

Shoulders now hurt, and ended the gym time with a little UV/tanning. I hope I am over this sinus sickness tommorrow, if so it may be a new record of me being sick for just a day! Cool .

Rest day: 45 minutes treadmilling (extra 10 minutes to watch the end of Charmed, but I walked). Very cold today and more snow on the way. Kids are expecting a snow day (school closed) tommorrow. Geesh! They had two snow days last week, and they get Friday and Monday off for Midwinter Break! Do they ever go to school for a whole week? . Today is my firstborn's 18th birthday. I have one going off to live her life this summer! Three more to go, every two years thereafter!

Wednesday: 45 minutes treadmilling. No workout. Alot of emotions going on inside. Don't feel like doing this anymore, but I know I will tommorrow. So I will let this one slide for today.

Thursday: Anusara 2 Yoga class. Felt so much better. Later on in the day, I did Back and Triceps. It was back to my ligament cycle again, so it will be 4 sets of a medium weight in the 15 to 25 rep range.

Cybex Back Row: 100/25 X 4

Cable Lat Pulldown: 100/15 X 4

Hammer Strength Back Row (dumbell grip): 160/15 X 4

Cybex Pull-Up with straps: 14/15 X 4

Shrugs: 250/25 X 4

Did some backbends up and down the wall. Lower back pretty sore already from the yoga I had (we did back bends in the class).

V-bar Tricep Pushdown: 5/15 X 4

V-bar Cable Overhead Tricep Extension: 5/15 X 4

Bench Dips: Bodyweight plus a 25 lb plate/25 X 4

Feel very pumped after the workout. Liked the feel of that as oppose to the fatigued feeling I get when I lift heavy for short reps and short sets.

Friday: Rest day: 45 minutes of treadmilling and a tanning session. Not focused today, and probably alittle on the low side again. Cabin fever perhaps? I have no motivation to lift weights (Leg day. Not a good time) but at least I ran on the treadmill today. Tommorrow will be better.

Leg day: Started the Saturday by treadmilling for 45 minutes again. It is getting a little bit easy to do the cardio now. I might have to up it a notch, so instead of 3.75 miles, I will have to make it to 4 miles in the time alotted. Michelle was next to me, who is a fitness competitor, does 90 minutes of cardio! And she does not compete anymore, and she still does it just to keep in shape! Went to the gym around 4 PM. Ligament cycle still, so 4 sets of 25 or 15 on a weight that pumps my legs up and makes my legs scream on the last five reps! I would do 2 sets back to back, then walk around the gym, and then finish the last 2 sets back to back (supersetted means 4 exercises right in a row without a break). BooYa!

LifeFitness Leg Extension: 135/15 X 4 supersetted with

Icarian Leg Curl: 110/15 X 4

Leg Press: 410/15 X 4 supersetted with

Power Squats on Smith: 140/25 X 4 (the usual).

Leg Press Calf Raise: 450/25 X 4 supersetted with

Seated Calf Raise: 90/25 X 4

Sunday was a rest day of everything! No treadmilling. No lifting. I planted tomatoes and tomatillos, and had to take a break. I start thinking about why do I want to do this, and how sore I am from the ligament cycle (back, triceps, and legs all hurting today!) and am sick of watching what I eat (luckily there was no junk food in the house! I did have organic white bread (Rudy's Rosemary and Olive oil bread yum!) and orange juice! But instead of dwelling on the negatives, I just said it was a rest day and left it at that. Otherwise I would whip myself into a frenzy and let all discipline go out the window. I needed a controlled melt down .

Monday (today) was Chest and Bicep day: I got up and did 45 minutes of treadmilling. I also went to the gym early (around 1 pm). Time to do ligament training with chest and biceps.

Hammer Strength Wide Chest Press: 140/15 X 4 supersetted with

Cybex Flyes: 60/15 X 4

Smith Incline #3 Chest Press: 70/15 X 4 supersetted with

Pec Dec: 60/15 X 4

(Chest fatiguing already so I went to biceps with coming back to do the last two chest exercises afterwards).

EZ bar Curls: 20/15 X 4 supersetted with

Hammer Curls: 20/15 X 4

LifeFitness Chest Press (Dumbell Grip): 90/15 X 4 (very hard on the last 2 sets) supersetted with

Cable Flyes: 40/15 X 4

Then I played around and did pull-ups on the Cybex assisted machine on 14 and 16 for 15 reps, and then bicep cable curl on 70/15 for 2 sets also. Then I was done and the chest was pumped and the biceps fatigued. Will try to go back tonight before Heroes comes on at 9 for some UV tanning.

Tuesday: Treadmill for 45 minutes. No weights. Sore from doing chest and biceps though.

Wednesday/Shoulder day: Treadmill for 45 minutes in the morning. Did the shoulders around noonish. Still doing the ligament cycle for the shoulders (last body part).

Hammer Strength Shoulder Press: 70/15 X 4 supersetted with

Dumbell Lateral Raises: 20/15 X 4

Military (Smith) Press: 50/15 X 4 supersetted with

Icarian Rear Delts: 50/15 X 4

Icarian Shoulder Press: 60/15 X 4 supersetted with

Cable Lateral Raises: 10/15 X 4

More of a feeling of just getting through it: relief settles in, instead of feeling pumped or fatigued. Oh well. Made it through it at least.

Thursday: 45 minutes of treadmilling. No weight lifting today. I am getting so sick of it (throwing a tantrum today).

Friday: 45 minutes of treadmilling. Don't want to lift weights anymore! My tantrum seems to be continuing! !